Nonfree Christmas Tree with Chris and Liz
warm up:
300 swim, every 3rd length nonfree
4×50 (25 scull/25 kick)
4×25 build, choice of strokes
(600/600)
main set:
option 1:
100 nonfree on cruise+30 sec
1×200 moderate free on cruise+10 sec
2×100 nonfree on cruise+30 sec, descend 1-2
1×200 moderate free on cruise+10 sec
3×100 nonfree on cruise+30 sec, descend 1-3
1×200 moderate free on cruise+10 sec
4×100 nonfree on cruise+30 sec, descend 1-4
1×200 moderate free on cruise+10 sec
option 2:
1×100 free on cruise+10 sec
1×200 nonfree on cruise+40 sec
2×100 free on cruise+10 sec, descend 1-2
1×200 nonfree on cruise+40 sec
3×100 free on cruise+10 sec, descend 1-3
1×200 nonfree on cruise+40 sec
4×100 free on cruise+10 sec, descend 1-4
1×200 nonfree on cruise+40 sec
Extra credit–descend the 200s 1-4 on either set
(1800/2400)
last set:
100 easy
4×75 rotating IM (50 kick/25 swim)
4×75 rotating IM (50 drill/25 swim)
(700/3100)
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